4 Ways To Add Resistance To Your Home Workouts And Gain Muscle
Resistance training and muscle gain at home aren’t impossible. Here are 4 ways to add resistance to your home workouts and put on some hard-earned muscle!
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I love resistance training. It is hands down my go-to type of training and has been for years.
I switched from gym training to home training at the end of 2019 and I am pretty happy I did so.
I have always wanted a home gym with my own equipment and my own space to be comfortable in.
When you think of home workouts you might be thinking, “there’s no way I can gain muscle at home,” and well, that is not true at all.
Here are 4 ways you can add resistance to your home workouts and gain muscle!
4 Ways To Add Resistance To Your Home Workouts
1. Buy a barbell and weight plates, to replicate gym lifts.
Think deadlifts, squats, hip thrusts, shoulder presses, and so much more. You can recreate gym lifts at home by investing in a barbell and some weight plates. You won’t even need too many of them, I personally have a couple of 45 lbs plates, 4×25 lbs plates, and lots of 10s and 5s. This one is an absolute game-changer!
2. Buy interchangeable dumbbells, for multiple weight options in one set.
If you do have lots of room to buy standard dumbbells, by all means, go for it. However, if you live in a small apartment, interchangeable dumbbells will be of great help because they allow you to basically create a whole range of dumbbells in just one dumbbell set. I personally own 2×40 lbs sets which give me the option to have 5s, 10s, 15s, 20s, 25s, etc.
3. Add a pause at the bottom of your exercises, for increased time under tension.
When I first came across this tip, I didn’t think much of it, until I tested it and all I can say is, it works so well! Time under tension is essentially what pushes your muscles to failure. Increased time under tension leads to a larger muscle recruitment, which leads to faster muscle growth. This is science and it has merit!
4. Track your progress using a Workout Log Book/Fitness Journal.
Keeping track of your workout progress is vital for muscle growth. Track your weight, reps, meals and so much more using a workout log book or fitness journal! I created a workout log book that contains everything you need and more.
Workout Log Book Features:
- 121 PAGES, SIZE 6”x9”, 37 DAYS OF TRACKING
- Measurements Starting Point, to track your starting point on the first page.
- Daily Workout Log/Fitness Journal with mood tracking, warm-up and cool-down space, notes, and workout rating.
- Daily Meal Planner with hunger level tracking, grocery list, calorie and macronutrient tracking, water intake and notes.
- Daily Sleep, Habit and Period Tracker with notes.
- Fitness Goals Page repeated every week with measurement tracking, struggles, goals, motivation, action plan, milestones and notes.
- Before & After Pictures with notes at the end of the book.
- Measurements Comparison before and after at the end of the book.
- Check-In Journal to be filled at the end of this book with questions and space for writing down your answers.
4 Ways To Add Resistance To Your Home Workouts [Video]
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Thanks for reading, fit babe!
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